Wakame: ndi chiyani, maubwino ake ndi momwe ungadye

Zamkati

• Ubwino wake ndi chiyani
• Zambiri zaumoyo
• Kodi ndizotetezeka kudya wakame?
• Yemwe sayenera kudya
• Maphikidwe ndi wakame
• 1. Mpunga, wakame ndi saladi wa nkhaka
• 2. Salmon ndi wakame saladi

Wakame ndi mtundu wa kelp wokhala ndi dzina lasayansi Undaria pinnatifida, omwe amagwiritsidwa ntchito kwambiri ku Asia, olemera mapuloteni komanso ochepa ma calories, zomwe zimapangitsa kukhala njira yabwino yolimbikitsira kuchepa thupi mukaphatikizidwa pazakudya zabwino.

Kuphatikiza apo, udzu wamcherewu ndi wopatsa thanzi kwambiri, chifukwa ndi gwero labwino kwambiri la mavitamini a B ndi michere monga calcium, magnesium ndi ayodini. Wakame ilinso ndi anti-inflammatory and antioxidant properties, kuwonetsa maubwino angapo azaumoyo.

Ubwino wake ndi chiyani

Zina mwazabwino zomwe Wakame ali nazo ndi izi:

• Amalimbikitsa kuchepa thupi pokhala ndi ma calories ochepa. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti imathanso kukulitsa kukhuta ndikuchepetsa kudya, chifukwa chazambiri, zomwe zimapanga gel m'mimba ndikuchepetsa kutaya kwake. Komabe, zotsatira zakuchepa kwakanthawi kwakanthawi ndizosadziwika;
• Zimathandizira kupewa kukalamba msanga, popeza ili ndi ma antioxidants ambiri, monga vitamini C, E ndi beta-carotene;
• Zimathandizira kuumoyo waubongo, chifukwa cholemera mu choline, chomwe chimayambitsa michere ya acetylcholine, neurotransmitter yofunikira, yomwe imathandizira kukonza kukumbukira ndikuthandizira kuphunzira;
• Zimathandiza kuchepetsa cholesterol choipa (LDL) popeza ili ndi ma antioxidants ambiri, zomwe zimachepetsa matenda amtima. Kuphatikiza apo, kafukufuku wina akuwonetsanso kuti imatha kuletsa kuyamwa kwa cholesterol m'matumbo, komabe, maphunziro ena amafunikira kutsimikizira izi;
• Bwino ntchito chithokomiro, ikamadya pang'ono, chifukwa imakhala ndi ayodini wambiri, womwe ndi mchere wofunikira kwambiri pakupanga mahomoni a chithokomiro.

Kuphatikiza apo, chifukwa ili ndi mapuloteni ambiri, akamadyedwa limodzi ndi mbewu zina kapena ndiwo zamasamba, ndi njira yabwino kwambiri kwa odyetsa nyama kapena ndiwo zamasamba.

Zambiri zaumoyo

Tebulo lotsatirali likuwonetsa chidziwitso chaumoyo pa 100 g ya Wakame:

Kodi ndizotetezeka kudya wakame?

Wakame atha kudyedwa bwinobwino, bola ngati pang'ono. Kuchuluka kwa tsiku ndi tsiku sikunakhazikitsidwe, komabe, kafukufuku wasayansi akuwonetsa kuti simuyenera kudya magalamu opitilira 10 mpaka 20 azam'madzi patsiku, kuti mupewe kupitirira muyeso woyenera wa ayodini tsiku lililonse.

Njira imodzi yochepetsera ayodini ndikugwiritsa ntchito wakame molumikizana ndi zakudya zomwe zimakhala ndi zinthu zomwe zimachepetsa kuyamwa kwa ayodini ndi chithokomiro, monga broccoli, kale, bok-choy kapena pak-choi ndi soya.

Yemwe sayenera kudya

Chifukwa cha kuchuluka kwa ayodini, Wakame ayenera kupewedwa ndi anthu omwe ali ndi vuto la chithokomiro, makamaka hyperthyroidism, chifukwa imatha kusintha kutulutsa mahomoni a chithokomiro ndikukulitsa matendawa.

Kuphatikiza apo, kwa amayi apakati ndi ana, kumwa kwawo sikuyenera kuchepa, pofuna kupewa kumwa kwambiri ayodini.

Maphikidwe ndi wakame

1. Mpunga, wakame ndi saladi wa nkhaka

Zosakaniza (Magawo anayi)

• Magalamu 100 a wakame wopanda madzi;
• 200 magalamu a tuna;
• 1 chikho ndi theka la mpunga woyera;
• 1 nkhaka yodulidwa;
• 1 wotsekedwa avocado;
• Supuni 1 ya nyemba zoyera za sesame;
• Msuzi wa soya kulawa.

Kukonzekera akafuna

Kuphika mpunga ndi kuyika monga maziko mu mbale. Thirani madziwo ndikuyiyika pamwamba pa mpunga ndi zina zonse. Kutumikira ndi soya msuzi.

2. Salmon ndi wakame saladi

Zosakaniza (Magawo awiri)

• Magalamu 20 a wakame;
• Magalamu 120 a nsomba zosuta;
• 6 walnuts odulidwa;
• Mango 1, kudula cubes
• Supuni 1 ya nthangala zakuda;
• Msuzi wa soya kulawa.

Kukonzekera akafuna

Sakanizani zosakaniza zonse ndi nyengo ya saladi ndi msuzi wa soya kuti mulawe.

3. Wakame Ramen

Zosakaniza (Magawo anayi)

• 1/2 chikho cha wakame wopanda madzi;
• 300 magalamu a Zakudyazi za mpunga;
• Makapu 6 a msuzi wa masamba;
• Makapu awiri a bowa wodulidwa;
• Supuni 1 ya nthangala za zitsamba;
• Makapu atatu a masamba kuti alawe (sipinachi, chard ndi kaloti, mwachitsanzo);
• 4 adaphwanya adyo;
• 3 anyezi apakati, odulidwa
• Supuni 1 ya mafuta a sesame;
• Supuni 1 ya mafuta;
• Msuzi wa soya, mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Mu poto, ikani sesame mafuta ndi bulauni adyo.Onjezerani masamba ndipo mutaphika, muchepetse kutentha ndikuphika pamoto wochepa. Mu poto wowotcha, onjezerani mafuta ndi bowa mpaka golide, komanso nyengo ndi uzitsine mchere ndi tsabola.

Kenako onjezani wakame ndi msuzi wa soya pamtengo ndikuyika pambali. Mu mphika waukulu wamadzi, phikani pasitala mpaka al dente, khetsani ndikugawana makapu 4, komanso msuzi, masamba, anyezi ndi bowa. Pomaliza, perekani nthangala za zitsamba.